Push Up Inside Leg Kick

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Position your feet hip-width apart and engage your core to create a straight line from head to heels.
3. Ensure your shoulders are stacked directly over your wrists.

How to do it

1. Lower your chest toward the floor by bending your elbows to a 45-degree angle, inhaling on the way down.
2. Push back up to the starting position while exhaling forcefully.
3. As you reach the top, rotate your hips and kick your right leg underneath your body toward the left side, momentarily balancing on your left hand and right foot.
4. Return the right foot to the starting position and repeat the push-up, alternating the leg kick to the opposite side.

Form checklist

• Keep your core braced throughout the rotation to prevent your hips from sagging.
• Maintain a neutral neck by looking at a spot on the floor just ahead of your hands.
• Ensure the kicking leg stays straight and parallel to the floor.
• Keep the supporting shoulder stable and 'packed' during the rotational phase.

Pro tips

• Focus on the mind-muscle connection by squeezing your obliques as you drive the leg across your midline.
• To maximize stability, drive the palm of your grounded hand into the floor as you rotate.

Make it harder

• Add a brief pause at the peak of the leg kick to increase isometric core tension.
• Perform the movement at a faster tempo to turn the exercise into a high-intensity cardiovascular challenge.

Frequently asked

What muscles does the push up inside leg kick work?

The push up inside leg kick primarily targets the glutes and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the push up inside leg kick?

The push up inside leg kick requires no equipment — just your body weight.

Is the push up inside leg kick good for beginners?

The push up inside leg kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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